WOD

PAST WODS

Sep

30
Friday

Foundation

15 Minutes 5-5-5 strict press @ 75%

WOD

20 Minute Cap
20-15-10-5

Shoulder to Overhead

Hang Power Clean

RX 135/95
INT 95/65
SC 65/35

25 Push-ups and 25 Sit-ups between each Round

see comments
29
Thursday

Foundation

15 Minutes to find 5rm Overhead Squat

WOD

4 RFT

12 Hang Power Snatch
6 Overhead Squats
12 Bar over Burpees
24 Double Unders

RX 95/65
INT 75/45
SC 55/35

see comments
28
Wednesday

Foundation

Movement Review

WOD

“Mr. Joshua”

35 Minute Cap

5 Rounds for Time

RX

Run 400 Meters
30 GHD Sit-Ups
15 Dead Lift 250/155

INT

Run 400 Meters
30 Med Ball Sit-Ups 20/14
15 Dead Lift 205/105

SC

Run 400 Meters
30 Med Ball Sit-Ups 14/10
15 Dead Lift 135/65

see comments
27
Tuesday

Foundation

20 Minutes
2-2-2-2-2
Power Snatch
Percentage
60-70-75-80-85

WOD

15 Min AMRAP

RX

10 Box Jumps 32/24
10 Deck Squats (Feet Together)
5 HSPU

INT

10 Box Jumps 24/16
10 Deck Squats
10 Pike Push-Ups

SC

10 Box Jumps 16/12
10 Deck Squats to Rig
10 Pike Push-Ups

see comments
26
Monday

Foundation

10 Minute to find max weighted pull-up

WOD

20 Min Cap

3 RFT

20 Pull-Ups
10 Power Snatch
20 Wall Ball

RX 135/95-20/14
INT 95/65-14/10
SC 65/35-10/6

see comments
24
Saturday

Foundation

20 Min Emom

20 DU
5 Sit-ups

WOD

6 Rounds

400 meter run

6 SDHP

6 Bar over Burpees

6 Power Clean

6 Front Squat

RX: 95/65
INT: 75/45
SC: 55/35

see comments
23
Friday

Foundation

15 Min 5-5-5 push press @ 70%

WOD

6 RFT

20 Minute Cap

RX:

6 Push Press 135/95
4 Front Squat 135/95
2 Bar Muscle-up

INT:

6 Push Press 95/65
4 Front Squat 95/65
2 Chest to Bar
2 Ring Dips

SC:

6 Push Press 65/35
4 Front Squat 65/35
2 Pull-Ups
2 Ring Dips

see comments
22
Thursday

Foundation

20 Minutes to find 5rm Back squat

WOD

16 Min EMOM

RX:

Odd Minute
4 Thrusters 135/95

Even Minute
4 Strict Pull-Ups

INT:

Odd Minute
4 Thrusters 95/65

Even Minute
4 Strict Pull-Ups

SC:

Odd Minute
4 Thrusters 65/45

Even Minute
4 Strict Pull-Ups

see comments
21
Wednesday

Foundation

15 Minutes to find 5rm Deadlift

WOD

“Diane”

15 Min Cap

For Time

21-15-9

RX:

Deadlifts (225/135)
HSPU

INT:

Deadlifts (185/95)
Ring Pushups

SC:

Deadlifts (135/55)
Pushups

see comments
20
Tuesday

Foundation

15 Minutes to find 3rm Power Snatch…touch and go

WOD

20 Minute Cap
30-25-20-15-10-5

RX:

Med Ball Clean 20/14
Double Unders
Med Ball Sit-ups 20/14

INT:

Med Ball Clean 14/10
DU or 3:1 Singles
Med Ball Sit-ups 14/10

SC:

Med Ball Clean 10/6
2:1 Singles
Med Ball Sit-ups 10/6

see comments

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